Wednesday Morning, December 23, 2020- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

2 sets of:

1 x 75 drill-swim-drill @ 1:20

3 x 50 swim/kick by 25's desc 1-3 @ :55 (@ :45 in 2nd set)

After 2nd set, check HR, then continue right into...

2 x 300 @ 4:30- go swim-kick-swim by 100's, desc 300's 1-2

Check HR after #2, rotate 1 spot

JrG- LONG SWIM

6 times through:

150 swim/kick by 25's in primary stroke, desc 50's 1-3

100 swim IM, desc 1-3/4-6
50 kick FAST for time with boards, WORLD RECORD FAST

Check HR after 6th time through.

Until 7a, finish up with...

50's swim freestyle @ :55 at distance pace (pick a pace & stick with it)

(we should get about 15 x 50's in before you have to go)

Sr's/CoGr-

2 sets of:

1 x 125 swim free br3 @ 1:40

3 x 100 @ 1:35 (CoGr @ 1:30)- 25 swim  primary build/50 swim free/25 kick, desc 1-3

2 x 125 swim free br3: 1 @ 1:40, 1 @ 1:30

3 x 100- as above, @ 1:25 make interval (CoGr @ 1:20)

3 x 125 swim free br3: 1 @ 1:40, 1 @ 1:30, 1 @ 1:20

Check HR & rotate 1 spot after 1st set

After 2nd set, 3 options...

DISTANCE-

3 sets of:

3 x 350 @ 4:45 desc 1-3 (2nd set @ 4:30 make interval; 3rd set is @ 4:20 make interval)

1 x 600 pull free- desc 200's 1-3 to what you can (2nd set is neg split by 300's; 3rd set is for time)

1:00 rest between sets

IM-

2 sets of:

3 x 300 swim IM @ 4:00 (75 of each stroke), except...

1st 300, 75 backstroke is kick

2nd 300, 75 breaststroke is kick

3rd 300, 75 freestyle is kick

Check HR after 3 x 300's, 1:00 rest, then...

3 x 100 swim IM BEST AVERAGE @ 1:45 (@ 2:00 in 2nd set)

STROKE-

2 sets of:

5 x 50 swim at 200 GP @ :55 (2nd set free @ :50)

100 drill @ 2:00

5 x 50 swim at 200 GP @ :50 (2nd set free @ :45)

100 drill @ 2:00

5 x 50 swim at 200 GP @ :45 (2nd set free @ :40)

100 drill @ 2:00

1st set is primary stroke (NO FREE); 2nd set is free (intervals :05 faster)

SNOW Sr's- go 1:00/:55/:50 in primary stroke, then :55/:50/:45 in 2nd set for free

Wear your mask all the way to the car, do an excellent job with your DRYLANDS today, and get excited for a BIG DAY tomorrow. Be sure to check the schedule for next week, and start thinking about your goals for 2021. HAPPY FESTIVUS to everyone, have a great day!